Suggested Lifestyle Changes

Dietary Recommendations:

1. Tryptophan is an essential amino acid that increases the production of melatonin, a sleep regulating hormone. To improve sleep quality, consume foods with tryptophan, such as oat, banana, tuna fish, chocolate and turkey.
2. Kiwifruit is rich in serotonin, which can improve sleep. Studies have shown that the consumption of kiwifruits before bedtime can improve sleep efficiency.
3. Tart cherries have a high dietary melatonin concentration. Their abundance in antioxidants were found to be beneficial in improving sleep quality.
4. A few hours before sleep, consume foods high in Glycemic Index (GI) carbohydrates to improve sleep quality.
5. Fatty fishes (>5% fat) are major sources of vitamin D and marine omega-3 fatty acid, which are important for the regulation of serotonin, a neurotransmitter that regulates the sleeporwake cycle. Studies have shown that consumption of fatty fish improves sleep quality.

Supplement Recommendations:

1. Magnesium deficiency affects melatonin regulation and causes sleep disorder. Supplementation of Magnesium can improve sleep efficiency, sleep time and enhance sleep quality by helping you fall asleep faster.
2. Daily recommended magnesium intake for males: 400mgorday (ages 19 - 30 years old), 420 mgorday (ages 31 and above).
3. Daily recommended magnesium intake for females: 310mgorday (19 - 30 years old), 320 mgorday (ages 31 and above), 350mgorday (pregnant females aged 19 - 30 years old).
4. Vitamin D aid the secretion of sleeping hormone (melatonine), which will regulate your sleeping cycle.
5. Daily vitamin D requirement for males: 400 IU (10 mcg) for 0 - 12 months old, 600 IU (15 mcg) for 1 - 70 years old, 800 IU (20 mcg) for ages 71 and above.
6. Daily vitamin D requirements for females: 400 IU (10 mcg) for 0 - 12 months old, 600 IU (15 mcg) for 1 - 70 years old, 800 IU (20 mcg) for ages 71 and above.

Lifestyle Recommendations:

1. Reduce caffeine intake. Studies have found that caffeine consumption reduces the secretion of melatonin. Individuals with sleep abnormalities should avoid consumption of caffeine during the evening hours.
2. Taking a warm bath before sleeping can help to improve your sleep quality.
3. Limit your blue light usage before bedtime. It is advisable to stop using your mobile phone, laptop or television at least 45 minutes before bedtime. Blue light emitted by electronic gadgets is said to cause delayed sleep time and poor sleep quality.
4. Sleep in a dark room.
5. Find a suitable way to reduce your stress level, for example, by doing yoga or kick exercise.
6. Increase your exposure to sunlight or bright light during the day. This will regulate your sleeping cycle and have a great impact on your brain, hormones and body, which keeps you awake during the daytime.
7. Try to minimise your daytime naps as it would result in an irregular sleep cycle. If you would like to take a nap, try to sleep for no longer than 30 minutes. Otherwise, your nap time will distract your internal biological clock.
8. Set a sleeping routine.
9. Avoid drinking alcohol before bedtime as it reduces the secretion of melatonin (the sleep hormone).

Exercise Recommendations:

1. Studies show that doing aerobic or anaerobic exercises for 30 minutes, five days a week promotes better sleeping quality.
2. Going for morning jogs or runs can have a great impact on improving your deep sleep quality.
3. Pre-bedtime workouts like yoga or stretching are great ways to unwind before bedtime.

Result Explanation Recommendations: